Lab · 01 Pace Calculator
Translate a goal into a plan.
Enter a target race distance and finish time. We'll surface your goal pace, equivalent times across distances, and the seven training paces you should actually run in the lead-up.
Inputsrealtime
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42.20 km · 26.22 mi3:30:00 total
Method: Riegel formula T₂ = T₁ × (D₂/D₁)1.06. Training zones derived from threshold pace (estimated 1-hour race pace).
Goal paceFM · 3:30:00
4:59/ km
8:01 / mi
Equivalent performances5 distances
Race equivalents · tablevs current goal
5K5.0 km21:544:23 / km
10K10.0 km45:394:34 / km
15K15.0 km1:10:104:41 / km
HM21.1 km1:40:434:46 / km
FM42.2 km3:30:004:59 / km◆
Training pacesderived from threshold
RecoveryConversational, very easy. 60-70% effort.7:11–6:35
EasyAerobic base building. 65-75% effort.6:35–5:56
Long runDistance focus, sustainable. 70-78% effort.6:02–5:34
MarathonRace pace for FM. ~85% effort.5:14–5:00
ThresholdLactate threshold. Comfortably hard.4:49–4:38
IntervalVO2max work. 3-5 min reps.4:27–4:16
RepetitionSpeed/form. Short, fast, full recovery.4:10–3:59